Ask most little boys and they'll tell you they want to look like their superhero one day - were you one of them? Building muscle mass is what you need to realizing this boyhood dream. It matters little that you've always been kind of thin; with discipline and perseverance, you too can build chest muscles like that of champions.
What do you need to do? First of all you have to increase the calories in your diet starting yesterday. Your daily calorie allowance should be around 3,000 to 6,000 calories derived from healthy sources like chicken and fish. Your goal is to gain a lot of weight so you can then convert this to the big, bulging muscles you want to have. Indulge in sweets and junk food once in a while but generally stay within the neighborhood of lean meat and carbohydrates.
If you are on your way in building muscle mass, keep in mind that the ratio for your nutritional plan should be 50% carbohydrates, 30% protein and 20% fat. Here's another useful bit of information: A gram of fat equals to nine calories while a gram of protein and carbohydrates both equal to around four calories.
As soon as you have your food plan in, let us concentrate on the next part of getting a great chest which is the appropriate workout regimen for you. Always start your training with thorough stretching and a sufficient warm up to get the blood flowing to the rest of your body. This prepares it for exercise, even optimizes the condition of your body so it will be prepared for the incoming barrage of physical pain and soreness.
A beginner's program will look something like this: 3 sets of 12 reps bench press using 40 pounds (add or subtract according to your more detailed specifications); 3 sets of 12 reps dumbbell flyes using 10 pounds; and 3 sets of 12 reps dumbbell pullovers using 20 pounds. After few weeks, you can include 3 sets of 12 reps incline bench press using 30 pounds; and another 3 sets of 12 reps decline bench press. Monitor your progress; you should be increasing weight loads gradually while lowering the reps.
Remember to change the weights and drills of your workout program to keep it effective. Hit the target area in different angles?this challenges the muscles to grow even faster. Dumbbell flyes especially isolate the pecs to ensure that you incorporate this often in your training routine.
Take notice that you do not under train certain areas even if your main goal is to build chest muscles. You haven?t seen a professional bodybuilder walking around in skinny legs now have you? Set aside a couple of days concentrating on working out your other muscle groups.
That's about it; focus on building muscle mass, have a balanced diet and do the right exercises in the correct form. It won't be long before you get that strong and muscular chest you've been working hard for. There's one last thing you will need to do, enjoy! Physical training really is one of the most gratifying experiences you can have - not only will you get a great physique; you will also gain a healthy and fulfilling life anybody would be lucky to have.
What do you need to do? First of all you have to increase the calories in your diet starting yesterday. Your daily calorie allowance should be around 3,000 to 6,000 calories derived from healthy sources like chicken and fish. Your goal is to gain a lot of weight so you can then convert this to the big, bulging muscles you want to have. Indulge in sweets and junk food once in a while but generally stay within the neighborhood of lean meat and carbohydrates.
If you are on your way in building muscle mass, keep in mind that the ratio for your nutritional plan should be 50% carbohydrates, 30% protein and 20% fat. Here's another useful bit of information: A gram of fat equals to nine calories while a gram of protein and carbohydrates both equal to around four calories.
As soon as you have your food plan in, let us concentrate on the next part of getting a great chest which is the appropriate workout regimen for you. Always start your training with thorough stretching and a sufficient warm up to get the blood flowing to the rest of your body. This prepares it for exercise, even optimizes the condition of your body so it will be prepared for the incoming barrage of physical pain and soreness.
A beginner's program will look something like this: 3 sets of 12 reps bench press using 40 pounds (add or subtract according to your more detailed specifications); 3 sets of 12 reps dumbbell flyes using 10 pounds; and 3 sets of 12 reps dumbbell pullovers using 20 pounds. After few weeks, you can include 3 sets of 12 reps incline bench press using 30 pounds; and another 3 sets of 12 reps decline bench press. Monitor your progress; you should be increasing weight loads gradually while lowering the reps.
Remember to change the weights and drills of your workout program to keep it effective. Hit the target area in different angles?this challenges the muscles to grow even faster. Dumbbell flyes especially isolate the pecs to ensure that you incorporate this often in your training routine.
Take notice that you do not under train certain areas even if your main goal is to build chest muscles. You haven?t seen a professional bodybuilder walking around in skinny legs now have you? Set aside a couple of days concentrating on working out your other muscle groups.
That's about it; focus on building muscle mass, have a balanced diet and do the right exercises in the correct form. It won't be long before you get that strong and muscular chest you've been working hard for. There's one last thing you will need to do, enjoy! Physical training really is one of the most gratifying experiences you can have - not only will you get a great physique; you will also gain a healthy and fulfilling life anybody would be lucky to have.
About the Author:
Emmanuel Palmer shares his knowledge on how to build muscle fast. For the best muscle building techniques you need this Weight Lifting Workout today.
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